
Everyday Wellness with Cynthia Thurlow ™
Cynthia Thurlow is a nurse practitioner, host of the Everyday Wellness podcast, author and international speaker, with over 15 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique).With over 25 years experience in health and wellness, Cynthia is a globally recognized expert in perimenopause/menopause and intermittent fasting, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to help empower women to live their most optimal lives in perimenopause and beyond.
Latest episodes

Aug 3, 2024 • 59min
Ep. 384 Why Weight Loss is Complex: Obesity’s Multi-Factorial Nature with Dr. Rocio Salas-Whalen
Today, I am privileged to speak with Dr. Rocio Salas-Whalen. She is a triple board-certified physician with extensive expertise in all aspects of endocrinology, focusing on women's health and obesity. Dr. Salas-Whalen believes that effective care should be tailored to the specific needs of each individual, as every patient is unique. In our discussion today, we explore the obesity epidemic, challenging the notion that obesity is simply a lifestyle-driven disease. We examine various factors contributing to obesity, clarifying why BMI is ineffective for assessing body composition and discussing the implications of sarcopenic obesity and visceral fat. Dr. Salas-Whalen offers valuable insights into the specific issues faced by perimenopausal and menopausal women, including the role of hormone replacement therapy and the increasing use of medications like GLP-1s. She emphasizes the complexity of weight loss, advocating for responsible prescribing and recognizing that obesity is controllable yet not curable. I trust that you will love this conversation with Dr. Rocio Salas-Whalen and find it both enlightening and informative. Stay tuned for more.IN THIS EPISODE YOU WILL LEARN:
The five causes of obesity
How portion sizes are distorted in the US, leading to overeating and obesity
Why BMI is an outdated tool and not the gold standard for body composition
Why education on reading labels and making healthier choices is essential
What is sarcopenic obesity?
Why visceral fat is more problematic than subcutaneous fat
How HRT can improve body composition
Why it is essential to find a practitioner who aligns with your goals and values
How so many women struggle with self-care and advocating for themselves
Why strength training and increasing protein intake are essential for middle-aged women struggling with weight loss resistance
How obesity medications have evolved over time
How GLP-1 medication can help those struggling with binge eating and weight management
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Connect with Dr. Rocio Salas-Whalen
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Jul 31, 2024 • 1h 17min
Ep. 383 Exploring Metabolic Medicine: Insights to Optimize Health with Dr. Nick Norwitz
I am thrilled to have Dr. Nick Norwitz, a researcher-educator on a mission to mainstream metabolic health, joining me today. Dr. Norwitz is a Dartmouth College graduate who completed his Ph.D in metabolism at Oxford University before attending Harvard Medical School to complete his MD. Dr. Norwitz is passionate about teaching and encourages everyone to join the growing camp of metabolic health enthusiasts who will be instrumental in changing the world. In today's conversation, we explore the complex and controversial world of non-nutritive sweeteners, covering several topics, including the effects of allulose on PCOS, metabolic medicine, and the research on how gut sensor cells impact our preference for sugar over sweeteners. We look into studies on sucralose, commonly known as Splenda, and Dr. Norwitz shares insights from his Oreo LDL reduction experiment. We also touch on our human tendency toward simplicity and confirmation bias, the importance of bio-individuality, and the concept of N=1 medicine.Dr. Norwitz is committed to remaining curious. He will return to the podcast later this year to share more about the research on metabolic health, muscle, and metabolism. I know you will love this discussion, so stay tuned for more.IN THIS EPISODE YOU WILL LEARN:
How the different molecules that exist within various types of non-nutritive sweeteners impact our biology
Dr. Norwitz explains how his view on non-nutritive sweeteners has shifted over time.
Why is allulose such a unique non-nutritive sweetener?
How the brain can distinguish between different sweetener molecules, and why that can drive changes in behavior
Dr. Norwitz explains how the hypothesis that sucralose may cause insulin resistance, was proven incorrect.
Why some non-nutritive sweeteners may be more problematic than others
Dr. Norwitz shares his approach to creating engaging social media content and discusses his famous Oreo versus statin experiments.
Why Dr. Norwitz believes that there should be more studies on lean mass hyper-responders
How dietary changes affect LDL cholesterol levels
What is N=1 medicine?
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Connect with Dr. Nick Norwitz
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Weekly Newsletter

Jul 29, 2024 • 1h 7min
BONUS AMA: How to Navigate Fasting, Electrolytes, Hormonal Fluctuations, the Role of Carbs, and Fasting Troubleshooting
I have the honor of reconnecting with Dr. Mindy Pelz today. She was with me before on podcasts 113 and 184.Dr. Mindy Pelz, D.C is a bestselling author, keynote speaker, and nutrition and functional health expert who has spent over two decades helping thousands of people successfully reclaim their health. She is a recognized leader in the alternative health field and a pioneer in the fasting movement, teaching the principles of a fasting lifestyle, diet variation, detox, hormones, and more. Her popular YouTube channel (which just celebrated 23 million lifetime views) regularly updates followers on the latest science-backed tools and techniques to help them reset their health. She is the host of one of the leading science podcasts, The Resetter Podcast, and the author of three best-selling books; The Menopause Reset, The Reset Factor, and The Reset Kitchen, and her current book published with Hay House, Fast Like a Girl, is available for pre-order. Dr. Mindy has appeared on national shows like Extra TV and The Doctors and has been featured in Muscle & Fitness, Well + Good, SHEknows, Healthline, and more. For this episode, I have a new format of ask me anything questions and answers. Dr. Mindy and I answer many of the questions women have sent in about nutrition, navigating fasting, electrolytes, and estrogen and progesterone-promoting foods. We discuss perimenopause, PMDD and hormonal fluctuations, carbohydrates, hormesis, the parasympathetic nervous system, and magnesium. We get into the impact of fasting on the liver, changes in our cycle, and the need for liver and gallbladder support. We also answer several questions about troubleshooting and talk about Dr. Mindy’s new book, Fast Like a Girl. I hope you enjoy our new format and listening to today’s discussion with Dr. Mindy Pelz.IN THIS EPISODE YOU WILL LEARN:
Should fermented foods (sauerkraut) be eaten first or at the end of a meal?
When indulging in something sweet from time to time, is it better to use organic sugar or honey than agave? Or is pure stevia preferable?
Which foods are beneficial for progesterone production?
Is there a way to prevent cravings for salty or sweet snacks after dinner?
Some tips to make losing five to ten pounds a bit easier.
Are products with zero carbs and zero sugars suitable for fasting if they have a sweet taste?
Some simple ways to relieve the symptoms of PMDD (Premenstrual Dysmorphic Disorder).
When is the best time for a perimenopausal woman who suffers from anxiety and irritability before getting her period to use progesterone cream?
Should a woman in perimenopause keep a twelve-hour fasting window until her period starts, even when her cycle is unpredictable? What happens if she skips a cycle?
Dr. Mindy and I share our opinions on Ozempic (Semaglutide).
What nutritional information should people look at if they have high cholesterol that cannot be explained?
How can lifestyle changes allow people to avoid having to take statins?
What should you do if you become fatigued when fasting?
What does it mean if you start losing your hair when you fast?
Connect with Cynthia ThurlowFollow on TwitterInstagramLinkedInCheck out Cynthia’s website Connect with Dr. Mindy PelzOn her websiteInstagramYouTubeFacebookGet your copy of Dr. Mindy Pelz’s new book, Fast Like a Girl.Previous Episodes MentionedPodcast 113- How to Survive the Ups and Downs of MenopausePodcast 184 – Hormonal Symptoms Don’t Have To Be a Result of Aging

Jul 27, 2024 • 1h 8min
Ep. 382 Metabolic Insights: Appetite, Satiety and More with Robb Wolf
Today, I have the privilege of reconnecting with my friend Robb Wolf, who joined me on two previous podcasts, episodes 130 and 213. He is a former research biochemist and the New York Times and Wall Street Journal bestselling author of The Paleo Solution and Wired to Eat. In our conversation today, we explore the neuro-regulation of appetite and satiety, diet debates, and the impact of ultra-processed foods. Robb shares the intriguing story behind Dorito Roulette, and we dive into the roles of novelty, palate fatigue, protein, sarcopenia, digestion, and reduced anabolic signaling. We also examine the broader implications of nutrition, autoimmunity, gut health, thermoregulation, and sparkling versus still water, and Robb discusses various ideas he has reconsidered in the last few years. Stay tuned for today’s invaluable and thought-provoking conversation with Robb Wolf.IN THIS EPISODE YOU WILL LEARN:
What is neuro-regulation?
How the varied flavors of Dorito Roulette tie into our desire to avoid palate fatigue
How the processed food industry tends to understand satiety better than health professionals
Why do we need more protein as we age?
How hormonal changes, decreased anabolic signaling, and a sedentary lifestyle contribute to muscle mass loss and fat gain in older adults
Why moderation is essential when consuming seed oils or processed foods
Why Robb advocates for making incremental changes in diet and lifestyle rather than drastic changes
Why vitamin D production is essential for preventing autoimmune conditions, and the benefits of using vitamin D lamps during periods of low sunlight
The importance of sodium for athletic performance and recovery
Why sparkling water may be better for hydration than still water
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Connect with Robb Wolf
On his website
The Healthy Rebellion Radio Podcast
On X and Instagram
Previous Episodes MentionedEp. 130 – The Paleolithic Way of Eating: Optimum Nutrition for Optimum Health with Robb WolfEp. 213 All About Electrolytes: Symptoms, Causes, and Solutions for Electrolyte Imbalance with Robb Wolf

Jul 24, 2024 • 1h 2min
Ep. 381 Addressing Insulin Resistance: Effective Strategies with Dr. Ted Naiman
I am thrilled to have Dr. Ted Naiman, who joined me before for Episode 109, joining me again today. Dr. Naiman is a board-certified family medicine physician in the Department of Primary Care at a leading medical center in Seattle. He holds an undergraduate degree in engineering and incorporates many of those principles into his clinical practice. In today’s conversation, we get into the most effective strategies for addressing insulin resistance, exploring the U-shaped curve associated with fasting and the potential issues of excessive fasting. We dive into macros, carb restriction, cravings, hedonic eating, weight training, and Zone 2 training, looking at eccentric and isometric training and the negatives of strength training. We explain why calories are of no concern, the difference between animal and plant-based protein, and discuss sarcopenic obesity. Dr. Naiman also shares his take on GLP-1 agonists as a therapeutic approach for weight loss and satiety and answers a series of rapid-fire questions about seed oils, high fructose corn syrup, artificial sweeteners, and anti-nutrients,I am sure you appreciate and enjoy this conversation!IN THIS EPISODE YOU WILL LEARN:
Effective ways to address early insulin resistance through exercise
Why you need to increase the weight or resistance gradually when doing strength training
The best way to approach resistance and cardio training
The benefits and risks of fasting
Carbohydrate sources for optimal health and satiety
Dr. Naiman shares strategies for dealing with junk food cravings
Why is protein essential for optimum health?
Are seed oils a problem?
Dr. Naiman shares his views on artificial sweeteners and high fructose corn syrup for weight loss
The best approach to exercise for obese middle-aged females
The benefits of GLP-1 agonists for type 2 diabetes and their potential side-effects
Why diet and exercise are essential when using GLP-1 injectables for weight loss
Dr. Ted Naiman Bio:Dr. Ted Naiman is a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle. His personal research and medical practice focus on the practical implementation of diet and exercise for health optimization. He is the author of The PE Diet.Connect with Cynthia Thurlow
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On other social media:@TedNaiman
Hava
Dr. Naiman's BookThe P:E Diet by Dr. Ted Naiman Previous Episode MentionedEp. 109 How To Transform Your Health with Diet and Exercise with Dr. Ted Naiman

Jul 22, 2024 • 1h 19min
BONUS: Body Image, Training and Nutrition in Middle Age with Sal Di Stefano
Today, I am privileged to connect with Sal Di Stefano. Sal is a sought-after fitness and health expert with a straightforward and uncomplicated manner of communication. He is also a co-host of the immensely popular Mind Pump Podcast.In our discussion, we explore why the scale is an ineffective measure of success in our culture, particularly for women. We dive into the effects of body image and dysfunctional relationships with our bodies, contrasting self-hate patterns with self-love patterns. We look at ways to train differently in middle age with the challenges of perimenopause and menopause and consider the impact of physiological changes during pregnancy and the postpartum period. We also cover signs of overtraining and intuitive nutrition and address many listeners' questions about reverse dieting, hormetic strategies, and authenticity. I am sure you will love this conversation, and I look forward to having Sal back on the show in 2024.IN THIS EPISODE YOU WILL LEARN:
The limitations of relying solely on weight as a measure of success in health and wellness
Why we should focus on the full scope of fitness and diet rather than a specific number or metric
How patterns of self-hatred can lead to unhealthy behaviors
How to practice self-care with exercise and a healthy diet
Why exercise routines should be founded on factors like sleep, stress, fitness levels, and diet
The importance of starting with small, manageable steps toward self-care and weight loss
Why strength training is the most effective exercise for women in perimenopause and menopause
How high-performing athletes prioritize recovery and rest to prevent burnout and injury
Post-pregnancy muscle recruitment patterns and exercises
Diet and nutrition for improved mental clarity and physical performance
The benefits of strength training for muscle growth and hormone balance
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Submit your questions to support@cynthiathurlow.com
Connect with Sal Di Stefano
On YouTube
Mind Pump Podcast

Jul 20, 2024 • 1h 2min
Ep. 380 Seed Oils and Health: Exploring Their Impact with Cate Shanahan, MD
Today, I am delighted to reconnect with the esteemed Dr. Cate Shanahan, who last joined our podcast for episode 131. She is a New York Times bestselling author and a physician-researcher who synthesizes complex scientific concepts into clear and logical insights to empower her readers to drive positive changes for a better world. Her latest book, Dark Calories, is a must-read for everyone, particularly clinicians. Dr. Shanahan brings a wealth of knowledge to our discussion today. We explore the origins and biochemistry of seed oils, their production, and their detrimental effects on our mitochondria and overall health, diving into the concept of garbage blobs, looking at insulin resistance, stress, and hormones, and explaining why hypoglycemia is not benign. We examine the controversial role of the American Heart Association in cholesterol communication and why the keto diet is not ideal for everyone, and Dr. Shanahan also shares strategies for a seed oil-free lifestyle. I trust you will find this conversation with Dr. Cate Shanahan as enlightening and engaging as I did when recording it.IN THIS EPISODE YOU WILL LEARN:
How the unhealthy vegetable oils in food products negatively impact our health
Why we must become aware of the presence of unhealthy oils in our food and read ingredient labels to make informed choices
How her background in biochemistry and molecular biology helped Dr. Shanahan see that polyunsaturated oils were the problem instead of saturated fats
Why vegetable oils are unique when compared with olive and coconut oils
Which vegetable oils are the Hateful Eight?
How the oxidation process in vegetable oil production creates toxicity in our bodies
How insulin resistance affects metabolic health and causes weight gain
Tips for differentiating between normal and pathological hunger
How stress hormones break down muscle and bone and raise blood sugar levels
The importance of reducing carbohydrates gradually to avoid chronic stress and muscular breakdown
Why Dr. Shanahan believes that the medical community is corrupt
Bio: Cate Shanahan, MD, is a Cornell-trained physician-scientist whose works have inspired entire movements involving bone broth, live-culture ferments, and seed oil-free business empires. Together with NBA legend Gary Vitti, she created the LA Lakers PRO Nutrition program, which has been emulated by elite championship teams worldwide. Dedicated to her field, she runs a telehealth practice, as well as a health-education website, DrCate.com, and lives with her family on a peaceful lake in Florida.Connect with Cynthia Thurlow
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On her website
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X.com

Jul 17, 2024 • 1h 1min
Ep. 379 Understanding Nitric Oxide and Its Impact on Our Health with Dr. Nathan Bryan
I am delighted to connect with Dr. Nathan Bryan, an international leader in Molecular Medicine, biochemistry, and nitric oxide today. He was the first ever to describe nitrites and nitrates as indispensable nutrients for cardiovascular health. Having been involved in nitric oxide research for the past 18 years, he has made many seminal discoveries in that area. After hearing Dr. Bryan speak on the podcast of a colleague, I decided to bring him into the Everyday Wellness Community. In today’s discussion, we explore the role of nitric oxide as a signaling molecule crucial for communication within the body and examine how modern lifestyles affect nitric oxide production, looking at how to differentiate between the two nitric oxide pathways and understanding why our lifestyle choices significantly impact that. We discuss the importance of the oral microbiome and symbiosis, the harmful effects of fluoride, proton pump inhibitors, and mouthwash on our health, and cover the symptoms of low nitric oxide production, the impact of modern farming practices on the nutrient quality of our foods, and the differences between organic and conventional crops. Dr. Bryan highlights the importance of gender differences in nitric oxide production, particularly during perimenopause and menopause. We also explore various factors to avoid, the benefits of tongue scraping, the role of hydrochloric acid, and the importance of genetic testing for supporting nitric oxide production, and Dr. Bryan shares his view on how lifestyle choices and nitric oxide supplementation are as crucial as HRT in the aging process. I am confident you will love this conversation with Dr. Nathan Bryan as much as I enjoyed recording it.IN THIS EPISODE YOU WILL LEARN:
What nitric oxide is and why it is essential
Dr. Bryan explains the process of nitric oxide synthesis in the body.
The importance of oral bacteria in nitric oxide production and blood pressure regulation.
Why nitrate is essential nitrate in the oral microbiome, and how it impacts the digestive system
How fluoride can harm the oral microbiome and lead to nitric oxide deficiency.
Why should the use of proton pump inhibitors be avoided?
Why nitric oxide, derived from green leafy vegetables, is essential for cardiovascular health
How nitric oxide production decreases with age, particularly in women after menopause
The benefits of tongue scraping and why you should not do it with antiseptic mouthwash
Lifestyle factors that impact nitric oxide production
The benefits of nitric oxide supplements
Bio: Dr. Nathan BryanDr. Bryan is a successful CEO, scientist and international leader in molecular medicine and nitric oxide biochemistry. His patented discoveries and inventions that have improved patient care worldwide and are responsible for more than one billion dollars in global product sales.By way of background, Dr. Bryan was recruited in 2006 by Ferid Murad, M.D., Ph.D., 1998 Nobel Laureate in Medicine or Physiology to join faculty at the University of Texas Health Science Center, at Houston after a two-year post-doctoral Kirschstein fellowship at Boston University School of Medicine in the Whitaker Cardiovascular Institute.Since then, he has been dedicated to nitric oxide research and has made many seminal discoveries in the fi eld resulting in dozens of issued US and International patents.Connect with Cynthia Thurlow
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On the N101 website
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The Heartbeat Happy Hour podcast
You will find 100’s of peer-reviewed articles by Dr. Nathan S. Bryan on PubMed. Also, look out for his new book, coming out this fall, called The Secret of Nitric Oxide: Bringing Nitric Oxide to Life.

Jul 15, 2024 • 1h 4min
BONUS: Impact of Alcohol and Our Health with Dr. Brooke Scheller
Today, I am honored to be in conversation with Dr. Brooke Scheller. She is a doctor of Clinical Nutrition, a nationally recognized health expert, and the founder of Functional Sobriety, a nutrition-based program for alcohol reduction. She also wrote How to Eat to Change How You Drink. In our conversation today, we discuss the stigmatization of alcohol use and explore the nuances of curiosity and sobriety. We dispel common misconceptions, examine the research on alcohol consumption, tackle the definition of moderation, scrutinize the influence of industry ties, and unravel the issues linked to excessive alcohol consumption. Dr. Scheller also sheds light on how poor absorption impacts the gut microbiome and causes a leaky gut, offering insightful nutritional strategies to address those concerns. Our conversation also extends to fertility, blood sugar, and the challenges posed by initiatives like Dry January and sober challenges. Stay tuned for today’s comprehensive exploration of the relationship between nutrition and alcohol use.IN THIS EPISODE YOU WILL LEARN:
How the stigma surrounding alcohol use is changing
How does alcohol affect the brain and body?
How alcohol impacts the gut microbiome, intestinal permeability, and nutrient absorption
Dr. Scheller shares her personal experience with alcohol
How alcohol consumption in middle-aged women could increase inflammation and oxidative stress
How alcohol impacts blood sugar
The link between alcohol consumption and male infertility
Some suggestions for navigating a Dry January
How alcohol use impacts mental health
Overcoming alcohol addiction through self-awareness and wellness
Bio: Dr. Brooke Scheller DCN, CNSDr. Brooke Scheller is a Doctor of Clinical Nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink.After finding freedom from alcohol in 2021, Dr. Brooke took her experience in sobriety and applied her expertise in nutrition and functional medicine to help others change their relationship with alcohol. Her approach results in improved brain health, mood, energy, focus, gut health, and hormone balance. Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, and several online programs with members across the globe. Functional Sobriety offers the first-ever custom supplement program for the sober and sober-curious. As a motivational speaker, Dr. Brooke helps to spread the word about functional nutrition, alcohol-free wellness, and the power of sobriety. She currently resides in NYC. Follow Dr. Brooke on Instagram @drbrookescheller. Learn more at www.brookescheller.com or www.functionalsobriety.com Connect with Cynthia Thurlow
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Connect with Dr. Brooke Scheller
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Instagram (@drbrookescheller)
Functional Sobriety
How to Eat to Change How You Drink

Jul 13, 2024 • 58min
Ep. 378 Calm Your Mind with Food: Nutrition's Role in Mental Health with Uma Naidoo, MD
Today, I am delighted to reconnect with Dr. Uma Naidoo, who joined me once before for episode 173.Dr. Naidoo is an awarded and board-certified Harvard nutritional psychiatrist, professional chef, and nutritional biologist. She is the Founder and Director of the first-ever hospital-based nutritional and metabolic psychiatry service in the United States at Massachusetts General Hospital and the Director of Nutritional Psychiatry at the MGH Academy. In our enlightening conversation, Dr. Naidoo talks about her latest book, Calm Your Mind With Food, and we dive into the impact of anxiety during the pandemic. We explore how anxiety influences our susceptibility to metabolic diseases, autoimmunity, and Alzheimer's, and the difference between processed foods and homemade meals. Dr. Naidoo emphasizes the pivotal role of nutrition in mental health, particularly the interplay between the enteric nervous system, the vagus nerve, and brain function. Our discussion also covers the scientific underpinnings of the gut microbiome, the pitfalls of non-nutritive sweeteners and sugars, and the critical roles of neurotransmitters and neuroinflammation. She also elucidates the concept of leptin and its resistance, critiques nutritional trends like the low-fat craze, and clarifies the nuanced impacts of carbohydrates, fiber, and plant-based versus omnivorous diets. I am sure you will find this conversation with Dr. Uma Naidoo as valuable and enjoyable as I did.IN THIS EPISODE YOU WILL LEARN:
Some of the mental health and anxiety trends Dr. Naidoo continues to see four years after the pandemic
How cooking at home improves your food choices and health
The link between gut health and mental wellbeing
How older artificial sweeteners, like aspartame, can lead to cravings and weight gain
How stress and poor diet impact brain function
How hormones like leptin can cause anxiety and depression
The importance of understanding your individual nutritional needs based on your genetics, physiology, and environment
Dr. Naidoo advises moderation when consuming fruit and processed foods
Why many individuals struggle to consume enough fiber
How to increase your fiber intake
The benefits of including whole, unprocessed foods like eggs, avocado, and sourdough bread in your breakfast
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Submit your questions to support@cynthiathurlow.com
Connect with Dr. Uma Naidoo
On her website
Daily Dose Meals
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Previous Episode MentionedEp. 173 – How The Food You Eat Boosts Your Mood & Mental Health (and the Connection Your Gut Health Plays) with Dr. Uma Naidoo
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